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High in protein, rich in iron and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Grilled quail (85 g) has 193 calories. That works out to 227 calories per 100 g. It contains 0 g of carbs, 21.9 g of protein, 11.4 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 85 g
193
KCAL / 85G
Carbs
0g
· 0% DV
Protein
21.9g
· 44% DV
Fat
11.4g
· 15% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 46% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 193 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 3.23 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.9 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 193 kcal |
| 1 piece (small) | 60 g | 136 kcal |
| 100 g | 100 g | 227 kcal |
| 1 piece (large) | 110 g | 250 kcal |
| 4 ounce (medium) | 113 g | 257 kcal |
| 1 serving (medium) | 150 g | 341 kcal |
| 2 piece (double) | 170 g | 386 kcal |
| 1 serving (large) | 220 g | 499 kcal |
| 3 piece (triple) | 255 g | 579 kcal |
Calculated from 227 calories per 100 g.
Grilled quail is made by seasoning the cleaned, dried birds, then cooking them over a hot grill and turning them until done. Because quail are small, check them often and use a thermometer to confirm the thickest part reaches 165°F (74°C).
Marinating grilled quail is optional, but a short marinade adds flavor and helps keep the surface moist. Olive oil, lemon, garlic, and herbs work well; keep the bird refrigerated while it marinates and discard marinade that touched raw quail.
Grilled quail cooks quickly, but the exact time depends on the bird’s size and the heat of the grill. Use cooking time as a guide, not a guarantee: check that the thickest part reaches 165°F (74°C).
Grilled quail tastes richer and slightly more game-like than chicken, with a small-bird flavor that takes well to browning over a flame. Lemon and fresh herbs complement it without masking its distinctive taste.
Grilled quail usually becomes tough or dry when it is overcooked. Its small size means it can lose moisture quickly, so watch it closely, avoid prolonged high heat, and let it rest briefly before serving.
You can grill quail whole or spatchcock it by cutting along the backbone and flattening the bird. Spatchcocking helps it cook more evenly, while grilling it whole gives a more traditional, attractive presentation.
Grilled quail pairs well with roasted vegetables, a crisp salad, or grains such as couscous or rice. A bright lemon dressing or tart fruit sauce also complements its rich, browned flavor.
Yes, you can make grilled quail indoors with a ridged grill pan or the oven broiler. Preheat the cooking surface, turn the birds as needed, and check the thickest part with a thermometer rather than relying on browning alone.
Store leftover grilled quail in a covered container in the refrigerator within two hours of cooking. Eat it within three to four days, and reheat it until steaming hot throughout; discard it if it was left out too long.
No, grilled quail bones are not meant to be eaten. The birds are small, so take care when eating them and remove the meat from the bones; watch especially for small, sharp bone fragments.
Vitamins
B12
1.36µg · 57% DV
B3
6.72mg · 42% DV
B2
0.36mg · 28% DV
B6
0.38mg · 22% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
208mg · 30% DV
Copper
0.24mg · 27% DV
Iron
3.83mg · 21% DV
Potassium ⭐
184mg · 5% DV
Sodium
47mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 193 calories in 1 piece (medium) (85 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Grilled quail is a small game bird cooked over an open flame or on a grill, often whole or split open so it cooks evenly. It appears in food traditions across the Mediterranean, the Middle East and beyond, with seasoning and serving styles varying by region. The meat is darker and more strongly flavoured than chicken; grilling can give the skin a lightly crisp finish while keeping the flesh tender.
Serve it hot with grilled vegetables, salad, rice or flatbread. Its compact size makes it well suited to a shared meal or a small main course; pair it with vegetables for a lighter plate. Grilled quail is protein-rich and contains no carbohydrates, though its fat content can vary with the cut and preparation.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
3.23g
MONOUNSATURATED
4.34g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.